Name: Playbook - Rachel Nicole - Back, Bis + Tris [Strength Day]
Uploaded: 2023-01-07T13:57:37.705Z
Duration: 40 min
Description: Back, Bis + Tris [Strength Day]

The goal = build muscle. How we do that in the gym = increase weight and push ourselves to muscle failure. Today I want you to do just that. The last reps should feel or even be impossible. This is how we get lean, toned muscle. We must 1st break it down. LET’S GOOOOO!

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Reverse the motion and return to the initial position

Close Grip Pulldown

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

- Keeping your arms straight pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Straight Arm Pulldown

Single Arm Cable Row

Superset between the 2 exercises for 3 rounds.

Cross Body Cable Curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Superset 1

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Straight Bar Tricep Pushdown

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

Superset 2

Back, Bis + Tris [Strength Day]

Do we go up in weight? 
Maybe some alternative for things incase people need to improvise

Yohana Lara

Chest + Shoulders

Warning: don’t do this workout on days you are washing your hair. 😂Seriously, this was a great. I also love the videos because it shows you proper form, and helped me realize there are two exercises I’ve always done wrong.

Angie

Back + Arms

Off work early, worked out in scrubs but got it in!! Hope you are having the best day!! Enjoy your summer!! Time speeds away from us mommas!!!

Bailey

Back + Biceps

Toned Arms AMRAP

Tiffany

Taylor

Shoulders, Biceps + Triceps

Now let’s get them shoulders😉Hope you are getting settled❤️

Quick weekend away and now a week later I’m back at it! Gunna add some shoulder work tonight too!

Push Pull Day [chest, biceps + back]

Chest + Arms [Tris + Bis]

Great workout! Just what I needed to get back into weight training

Clarissa

Katie

Shoulders + Back💪🏼

Chest + Arms

I love this workout! Not only is it an a** (or upper body) kicker, but I love that most of it is in one machines are, so you don’t have to walk around from one machine to the next.

Back + Arms💪🏼 [triceps + biceps]

Totally Toned Arms💪🏼

I love a good upper body workout that makes me sweat! This was a great workout to get my day going!

Back, Bis + Tris [Strength Day]

More workouts from Rachel Nicole